Whether or not you are troubled by menstrual problems, nutritionist Xie Yifang proposes nine major dietary principles. After four to six weeks, all discomforts will gradually improve.
When menstruation (MC) is approaching, a woman's body and mind may experience "premenstrual syndrome" to varying degrees, including restlessness, mood swings, easy conflict with others, breast or abdominal bloating, weight gain, body swelling, changes in appetite, mouth ulcers, acne, headaches, etc. These conditions usually appear 10 to 14 days before menstruation and end within 24 hours after it begins. The severity and timing of these issues vary from person to person.
In addition, women may also experience abnormal conditions during their menstrual period, such as lower abdominal bloating and pain, lower back pain, abnormal flow, or an unpredictable cycle. In fact, to alleviate these symptoms, in addition to maintaining a normal life and developing an exercise habit, consuming appropriate food according to different constitutions and conditions can also make your menstrual cycle "smooth every month"!
Whether or not you are troubled by menstrual problems, nutritionist Xie Yifang proposes nine major dietary principles. After four to six weeks, all discomforts will gradually improve.
1. Do not deliberately eat sweets. Such as beverages, cakes, brown sugar, and candy. Prevent blood sugar instability and avoid aggravating the various discomforts of MC.
2. Eat more high-fiber foods. Vegetables, fruits, whole grains, whole wheat bread, brown rice, oats, and other foods contain more fiber, which can promote the excretion of estrogen, increase magnesium levels in the blood, and have the effect of regulating menstruation and calming the nerves.
3. Eat some foods rich in B vitamins between meals, such as walnuts, cashews, and dried beans.
4. Get enough protein. Eat more high-protein foods for lunch and dinner, such as meat, eggs, tofu, and soybeans, to supplement the nutrients and minerals lost during menstruation. Eat at regular intervals and in fixed amounts.
5. This can prevent blood sugar from spiking and dropping, reducing discomforts such as rapid heartbeat, dizziness, fatigue, and mood swings.
6. Avoid caffeinated beverages. Coffee, tea, and other drinks can increase feelings of anxiety and unease; you can switch to barley tea or mint tea.
7. Avoid foods that are too hot, too cold, or have extreme temperature changes.
8. Women with heavy bleeding should consume more high-fiber foods to replenish blood, such as spinach, red dates, red vegetables (vegetables with red broth), and raisins.
9. Women approaching menopause should consume more calcium-rich foods, such as milk and dried small fish.